Unleash your strength with the PPL program, a comprehensive 12-week journey designed for serious lifters. This 6-day-a-week regimen focuses on push, pull, and legs, ensuring balanced muscle development and optimal recovery. Each session includes a mix of machine, barbell, and bodyweight exercises, like the Lying Leg Curl and Bulgarian Split Squat, tailored to challenge your limits and build muscle effectively. Get ready to transform your physique and elevate your performance, all from the convenience of your garage gym!

Well Balanced Optimal PPL split designed to built a well balanced physique.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lying Leg Curl

Stiff Leg Deadlift

Standing Calf Raise

Cable Crunch

Legs B

Bulgarian Split Squat (Barbell)

Legs A

Incline Bench Press (Smith Machine)

Bench Press (Smith Machine)

Chest Fly (Cable)

AD Press (Smith Machine)

One Arm Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Push B

Dip (Weighted)

JM Press

Push A

Chest Supported Row (Machine)

Lat Pulldown (Single Arm)

Lat Pulldown

Single Arm Rear Delt Cable Fly

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pull A

Pull-Up (Weighted)

T-Bar Row

Rear Delt Fly (Cable)

Pull B

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